Are you getting ready to start your Ketogenic Diet? You need to get prepared and ready for the transition. No one goes into a race expecting to win without training and preparation. This is similar to how you enter into the Keto Diet – are you prepared? Do not think this is just a high-fat low carb diet. Putting the body into the metabolic state of Ketosis is not like going vegan, where you just cut out some food groups. Ketosis is a complete change to the workings of your body – from burnings primarily carbohydrates and protein as energy to burning fats instead.
So do you know the rules? Do you know the macronutrient ratios? Do you know where your fats should come from? Do you know what program to use to track your progress? This article is going to give you the low down on how to get prepared to start your Ketogenic Diet the correct way!
The Ketogenic diet is low in carbohydrates, sufficient in protein and high in fat. The macronutrient ratio is generally 60% fats, 35% proteins and 5% carbohydrates. This, however, can vary depending on your height and weight. So use a Keto calculator to accurately calculate your macronutrient ratio. Your carbohydrate intake should not exceed 50 grams daily but many people recommend that when you are first starting out, your carbohydrate intake should not exceed 20 grams daily – this will allow you to enter into Ketosis much quick and help you to become disciplined.
Calculating your macronutrients is not a guessing game. It needs to be precise, otherwise, you may never enter Ketosis. Use apps like MyFitnessPal, LoseIt or KetoDietApp to track your macronutrient intake.
Another useful tool is a product called Ketostrix. This product is used to check the ketone levels in your urine. Ketones are excreted from the body when the body is in Ketosis. So this product will show you if your body is in Ketosis or not.
Choose Your Fats
Some people will argue that a calorie is a calorie but this is not the case. The body will digest differently fat from corn and fat from nuts – this is a scientific fact. Therefore you need to know your fats and where they should and should not come from.
Saturated fats: Red meat, bacon, butter, lard, cream, eggs, coconut oil, ghee.
Monounsaturated fats: Extra virgin olive oil, nuts, avocadoes, avocado oil, macadamia oil.
Natural Trans Fats: Meat from grass-fed animals, dairy products.
Natural Polyunsaturated fats: fish, fish oil, chia seeds, flaxseed.
Processed Polyunsaturated fats: Canola oil, soybean, corn, sesame seeds, grape seed, peanuts, sunflowers.
Processed trans fats: fast food, deep fried food, margarine, chocolate, commercially baked goods.
Eating is only half the battle. You also need to maintain your health and exercise regularly.
Take Magnesium: Magnesium is an important mineral in the body. One of the most important roles it plays is to help convert food into energy. So if you decide to use a magnesium supplement take a chelated form.
Take salt: Those who are in a state of Ketosis need salt. The general rule is 2 tsp of salt per day. Do not take table salt but rather a natural salt like Celtic Gray or Himalayan Pink salt. This will help with your energy levels and performance.
Take vitamin D: Vitamin D is also important for those on a Ketogenic Diet. It helps regulate insulin levels and promotes immune system health. You can either get vitamin D from the sun or from a supplement.
Drink plenty of water: The body needs water flush Ketones, salt, and toxins. So aim to drink 3 liters or more per day.
Exercise regularly: This is, of course, a no-brainer. If you want to lose weight then you need to exercise. There are many different types of exercise so have fun with it!