The ketogenic diet has become immensely popular in recent years. According to Google Trends, interest in the ketogenic diet has more than doubled last year alone.
But before you try the ketogenic diet for yourself, remember that it’s better to start a ketogenic diet in the right way and avoid the mistakes that others make. In this way KetoSumo.com you can enjoy the benefits of nutrition faster and with better results.
A ketogenic diet was first used about 100 years ago to help epileptic children. Nowadays, this diet is very effective in losing weight, gaining more focus and energy, getting rid of digestive problems, treating type 2 diabetes, and even preventing cancer and neurological diseases.
The benefits of a ketogenic diet are considerable, and in this article I’ll show you how to start a ketogenic diet and how to take advantage of ketosis for you.
The basics of a ketogenic diet
As explained in this article, a ketogenic diet focuses on putting the body in a metabolic state called “ketosis.” This generally means that your body uses fat – not sugar – to create energy for your body.
In order for your body to be able to switch to this state, carbohydrates must be drastically reduced (usually a maximum of 20-30 g of carbs per day). A low carbohydrate, high fat and low protein diet is the foundation of keto.
How To Start A Ketogenic Diet
A ketogenic diet is quite simple in theory (very little carbohydrate, very high in fat, moderate in protein).
But that does not necessarily tell you exactly what you should eat, what you should avoid or how much you can eat.
What foods can I eat at Keto?
- Healthy fats, eg coconut oil, butter or ghee, lard, tallow, bacon, olive oil
- Meat, including organ meat
- fish and seafood
- Non-starchy vegetables (especially green leafy vegetables)
- Some berries
So this could be a typical day:
- Breakfast: eggs with bacon
- Lunch: salad with chicken strips and avocado
- Dinner: steak with vegetables, followed by a keto dessert.
This is just an example, and the possibilities are endless. The important thing is that you restrict carbohydrates. For more ideas, here’s an example of a 7-day diet plan for a ketogenic diet . Of course, we also have tasty ketogenic diet recipes .
Possible side effects: “Keto Influenza” and how to prevent it
If you are starting a ketogenic diet for the first time, you will probably feel a little tired or moody in the first days – that’s pretty normal.
These symptoms typically arise because your body gets used to using ketones after being so dependent on carbohydrates most of your life.
While the keto flu is typically over after about a week, you can still do a few things to make these symptoms disappear faster:
- Drink more water
- Use MCT oil
- Take some more healthy fats and proteins to you
- Add a little more high-quality carbohydrates like sweet potatoes or fruit to your diet to make this transition easier
After the first transitional phase (often referred to as the fat or keto adjustment phase), most people find that their mental and physical energy increases significantly.
The afternoon energy plummets disappear and your body needs less sleep, yet you wake up full of energy in the morning. During ketosis, you also tend to eat less because your hunger stabilizes and you have no cravings or cravings for sugar anymore.
When you first start with a ketogenic diet, it may be helpful to measure your ketone level using a blood measurement device or urine test strip. These gauges determine the amount of ketones (the energy source your body switches to) in your blood or urine.
Knowing your ketone value and seeing how it increases or decreases depending on what you eat daily can often be a motivating and helpful indicator.
3 big mistakes to avoid with a ketogenic diet
Before you start your ketogenic diet, there are still a few mistakes you need to look out for to get the most out of your ketogenic diet.
Mistake # 1) You do not take enough salt (sodium, potassium and magnesium) for you
While we usually get a lot of sodium in a balanced diet (because most processed foods contain high levels of added sodium), most people find that they consume less sodium during a ketogenic diet because the processed foods are reduced.
Low sodium intake may not be a problem for you at first glance, but it usually leads to fatigue and food cravings, so make sure you’re getting enough.
Potassium (as well as sodium) is often excreted when you are on a ketogenic diet, so it is also important that you increase your potassium intake, especially if you are active and exercising regularly. You can add more potassium to your diet by adding spinach and avocados to your diet.
Magnesium is also an important mineral that we often do not get enough of. Since magnesium is so important for our sleep, for our muscles and for our general well-being, you should make sure to get enough magnesium (400 mg of magnesium per day).
A good way to add more of these minerals to your ketogenic diet is to drink some bone stock – it contains sodium, potassium, and magnesium.
Mistake # 2) You do not eat enough vegetables
The basis of a ketogenic diet is to eat fewer carbohydrates. Many people interpret this as having to do without vegetables.
Please do not do that.
It is true that some vegetables such as onions or mushrooms contain a considerable amount of carbohydrates, and you should generally limit them.
However, for good gut health and to ensure that you get lots of vitamins and minerals, it is important to continue to eat lots of vegetables (especially green vegetables). There are many ways to include more vegetables in your diet. Salads and green smoothies are easy and quick to prepare.
Error # 3) You’re not moving enough
Exercise and exercise is one of the components of a healthy lifestyle that many of us skip when we try a new diet. It may be hard mentally to cling to a ketogenic diet in the first few weeks, making it even harder to get into the gym.
However, it is good to try to do some exercise and exercise. It will help you get into ketosis faster and lose fat (not muscle).
Lightweight cardio training like jogging or cycling is one of the easiest options, but you can also do weight training at home, such as pushups, situps and squats.
How long do I have to obey Keto?
There is really no hard and fast rule on how long to follow a ketogenic diet.
Many keto devotees consider it a tool to aid weight loss or mental clarity. Many will perform a ketogenic diet for several weeks and then switch to a paleo diet, and then back to a ketogenic diet.
However, if you use a ketogenic diet for therapeutic purposes, you may need to follow it longer – this is something you should discuss with a doctor.