What is the Proper Way to Start the Keto Diet?
Ketosis is a metabolic process in the body where fat is converted into ketones, which are then used as an energy source by the body. This state usually occurs when there are a lack of carbohydrates available. This process is helpful for burning stored fat and aiding weight loss. When the body is in ketosis, it is also helps with appetite suppression. It also helps with maintaining muscle. Ketogenic diets are often used for obese individuals to lose weight and they can also be beneficial for reduction of heart disease and issues with type-2 diabetes.
Tips to Eating with the Ketogenic Diet
There are some tips to the keto diet that should be considered when beginning this journey.
- Minimize Carbs – Take a break from the carbs for at least two weeks, where you get your body into full ketosis. You shouldn’t be eating more than 20 net carbs a day. As time goes on you can introduce more carbs and monitor your ketosis levels with urine test strips. Everyone is different in the level of carbs they can intake and still remain in ketosis, so monitor your levels and see.
- Eat Coconut Oil – Especially the MCT (medium-chain triglycerides) coconut oil component. This oil is absorbed and taken to the liver where it can be used as energy immediately.
- Physical Activity – When you are on keto, make sure to take advantage of the new fat burning capabilities that your body has at its fingertips. When you exercise, it depletes the body of its glycogen storage. The liver will then boost its production of ketones and weight loss will be elevated as well.
- Increase Healthy Fat – Keto means low-carb and high fat, but it must be the healthy fats. Good fats are coconut oil, avocado, olive oil, butter, and lard. High fats will increase your ketosis state and help with weight loss.
- Protein – Make sure you are keeping up with your protein, to maintain muscle mass and physical performance. One great product is Fundamental Protein by Fundamental Earth. This product has undenatured whey protein that mixes easily into water. It is triple-cold filtered and highly absorbed. This helps with forming muscle and maintaining glycogen replenishment.
- Measure your Levels – The fact that everyone will reach optimal ketosis levels at different times and with different carb input, means that ketosis should be monitored. The urine test strips are the easiest and most cost-effective way to monitor ketosis levels. Eat a low-carb diet and determine what levels will allow you to maintain ketosis. Determine if optimal fat intake is also helping your keto levels.
Getting into the ketosis state can take a few days. Experiencing the “keto flu” is a side effect of entering ketosis. The symptoms are just like the flu including fatigue, headache, nausea, poor sleep, and brain fog. These symptoms are only present for a few days and will not occur after carbohydrates are reintroduced into the diet. You may also experience “keto breath” during the first few weeks due to acetone level increases, but this too will fade away as your body normalizes.
Note: Before starting this diet, you should speak with your doctor to make sure it is right for you.