Important things to remember while following a Ketogenic diet. Your first goal is to get into ketosis. This is when your body begins using ketones to fuel your body instead of glucose. When first starting keto there might be a few days of feeling under the weather. This is referred to as “keto flu.” Depending on your carbohydrates usage before starting might determine the extent of your symptoms. You can alleviate these symptoms by
1. using electrolytes
2. increasing your salt intake (use sea salt NOT table salt) a bit of salt added to a glass of water, squeeze of lemon and Stevia drops is a nice way to drink salt. Another method is to measure out two teaspoons of sea salt in a bowl and work that into your food and drinks throughout the day. Be sure those two teaspoons are used up by the days end.
3. Drink water. It’s easier to dehydrate when you reduce carbohydrates because carbohydrates hold water. You will be eating very few carbohydrates so you will not be retaining water and might dehydrate quicker.
4. When drinking all that water be careful to not be washing out those electrolytes. Another reason why electrolytes are very important.
Your next goal is is to become keto adapted also called fat adapted. This is when your body has become adapted to using/burning fat for fuel.
It’s very important to avoid cheating. It prolongs the process and frankly, I don’t think it’s good for the body to bounce back and forth(Just my opinion on that.) When cheating, your glucose, and insulin rise in your blood and the ketones go away. In the beginning of this journey that will just push you right back to the keto flu when you go back to keto.
When starting out its recommended to keep carbohydrates at 20 grams or less per day. Keep Your protein moderate and eat healthy fats until hunger subsides. Listen to your body’s signal of hunger and satiation. Eat fat when hungry-stop when full.
What Kinds of Carbohydrates to Eat?
1. Leafy greens
4. 1/4 cup nuts like pecans, almonds, macadamia, walnuts. (Avoid Peanuts they are a legume)
6. Blackberries, strawberries, raspberries (but be careful to keep them minimal)
There are many choices but they need to be low in carbs. The site, DietDoctor.com has a great list for the do’s and don’ts types of food. Generally, if it grows above ground it’s better on carbs. Grown below ground-not so much. Watch out for tomatoes. They are “carby” but we eat them in moderation.
AVOID beans. They are too high in carbs and are inflammatory
AVOID potatoes and sweet potatoes
AVOID Pasta (even whole wheat)
AVOID grains no wheat, barley, oatmeal, etc…
AVOID MOST FRUITS. Fruits are FULL of sugar. They will not work on a keto diet at all. Many people are astonished since fruit is “soooo good” for the body. When actually they are full of sugar. Natural or not it’s still sugar! The same amounts of nutrition can be obtained from your keto carbs and even meats.
AVOID these oils: Vegetable oils, canola oils, soybean oils, and other “seed oils” These oils are inflammatory and are just nasty for the body. These oils are in EVERYTHING so reading labels are very important! Note: Sometimes it’s hard to find a good alternative without these oils in it sometimes. Your best option is to make your own mayo, salad dressings, catsup, bbq sauce, etc… but that’s up to how much work you want to put into it. Store-bought condiments have a lot of sugar.
What Kinds of Fats?
1. Healthy oils: coconut oil, lard (animal fat), olive oil, Avacado Oil, butter (Kerrygold is the best), Ghee
2. Fatty meats! The fattier the better.
3. Cream cheese
4. Sour Cream
5. Cheese (not processed) preferably hard cheeses. We use shredded cheese because we’re “lazy” but it’s best to buy the cheese and shred it because the shredded bought in stores have potato starch, etc in them)
7. Add extra butter to anything that tastes good with butter.
8. Heavy Whipping Cream (even though the HWC shows no carbs there are at least 0.5 carbs per tablespoon so it’s easy to get “carb creep” from that. But it’s also a great way to get those fats in.
ALWAYS read food labels. Your best bet is to stick with WHOLE foods. Cook at home or in the hotel when traveling. My husband has a lot of experience with being a “microwave chef.” I will try to convince him to share his hotel cooking skills in a future post.
When you become fat adapted and your hunger is satisfied by fats any carbohydrate cravings should fade.
Be careful with processed foods that are labeled “keto” Most of the time they include ingredients that will set you back. It’s just marketing crap because keto is becoming more popular. This is why when you’re serious about changing your life it’s best to put your money to whole foods.
Hope this helps. We sent you some links and other things to learn from. Any questions we will be thrilled to help. Keto is life-changing and we love to share anything we learned.