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How I Started Eating A “Keto” Lifestyle Diet (In 10 Steps)

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What’s up with this Ketogenic diet that everybody is talking about? I have been eating Ketogenic for about 3 years now and have had great results; let’s talk about what exactly this “Keto” diet is..

Essentially the goal here is to create a metabolic change in your body and creating an environment where we switch from using sugar (glucose) as a fuel source to fat metabolism (ketosis). Ketosis is simply a normal pathway in which the body uses Ketones to make energy. Please note that Ketosis is not the same as Ketoacidosis which can be a dangerous condition that can develop with type 1 diabetics.

Why would someone want to try getting into ketosis? The reasons include but are not limited to; care for conditions such as diabetes, epilepsy, Alzheimer’s, cancer. Also, a person in ketosis can expect to feel more energy, more clarity, less brain fog or fatigue, increased metabolism among a host of other great things.

Implementing a ketogenic diet in 10 easy steps

  • Eat good fat and much less carbohydrates. You should expect to be eating about 70-75% of your calories from quality fat sources, 20-25% from protein and 5-10% from carbohydrates.
  • Stay hydrated! As carb intake goes down, the kidneys will tend to dump excess water previously retained when in a higher carb diet. If you start cramping or getting headaches, you are dehydrated, drink up.
  • Not all fat is created equal. Foods such as medium chain triglycerides (MCT oils) can really help you into ketosis more efficiently. C8 which is caprylic acid and a more refined MCT seems to be the best as producing ketones.
  • Track your food. An app like my fitness pal will really help. This way of eating will probably be counterintuitive to how you have eaten in the past. Take the time to jot down what you are eating so you asses and pivot if need be.
  • When getting into Ketosis, you may start to deplete some minerals from the initial water loss. Make sure to take ample potassium and magnesium to ensure good performance. Be careful and read the labels, overdoing and magnesium can cause so bowel distress and make for a not so happy tummy.
  • Healthy-FatsYou may want to invest in Ketone test strips. There are many brands available. They can tell you levels of ketones in your urine when you are trying to get into ketosis. Testing ketones in the blood is more accurate though can be pricey, do your research and decide which is right for you.
  • Don’t focus on weight. Your weight can vary between 2-4 lbs each day due to water intake and absorption. The weight fluctuation will make you go crazy if you track this daily. Just enjoy the journey and relax.
  • Consider investing in/taking exogenous ketones to help you with induction into ketosis or to help you return to ketosis after consuming carbohydrates because it was too good to pass up
  • Not everyone will do amazingly well in ketosis. Consult your primary, if you have any history of kidney or liver or heart, you may want to consider other options.
  • Please note; you may not feel very good in the initial few days of ketosis induction. Your body is attempting to learn a new fuel source, there are some changes that need to occur. Most of these symptoms relate to decrease in blood sugar as you burn up stores of glycogen. Dizziness, fatigue and malaise are some of the symptoms you may feel. Do your research and reach out to your physician if symptoms persist or are concerning.

 

If you are interested in this type of diet/lifestyle, please take the time to thoroughly research and educate yourself on top of what we have discussed here. If you are patient and steadfast, you should have tremendous results. Join me on this fun fatty journey. Feel free to reach out anytime with any questions or concerns and don’t forget to watch “The Ketogenic Diet”

 

Yours in health,

Jordan Hart Kaplan DC