How To Start A Ketogenic Diet the Right Way

As you may have heard, the ketogenic diet (keto for short) has been exploding in popularity over the past few years.  According to Google Trends, interest in the ketogenic diet has more than doubled in the last year alone.

But before you give keto a try, keep in mind that it’s way better to start a ketogenic diet the right way and avoid the mistakes others make.  That way you can enjoy the benefits of the diet faster and with better results.

Keto diets were first used about 100 years ago to help epileptic children.  Now, people use the keto diet to aid in things such as weight loss, mental focus and energy, and to support digestive health.

However, while the benefits of a ketogenic diet are substantial, in this article I’ll show you exactly how to start a ketogenic diet and how to use it in order to reap its full benefits.

The Basics Of A Ketogenic Diet

A ketogenic diet focuses on putting your body into a metabolic state called “ketosis.”  What this generally means is that your body uses fat – rather than sugar – to generate energy for your body.
In order for your body to switch into this state, the typical advice is to eat a diet low in carbohydrates, high in fats, and moderate in proteins.  (Hence why bone broth is very keto-friendly.)

How To Start A Ketogenic Diet

A keto diet is pretty simple in theory (low carbs, high fat, moderate protein).  But that doesn’t necessarily tell you exactly what to eat, what to avoid, or how much to eat.

So What Exactly Can You Eat on A Ketogenic Diet?

l Healthy fats, e.g., coconut oil, butter or ghee, lard, tallow, bacon fat, olive oil

l Meats, including organ meats

l Eggs

l Fish and Seafood

l Non-starchy vegetables (especially green leafy vegetables)

l Some berries

So a typical day’s meal might look like this:

l Breakfast – eggs with bacon
l Lunch – cup of bone broth with chicken salad
l Dinner – steak with sauteed veggies followed by a keto dessert

Here are some other meal ideas from proponents of a ketogenic diet….

Stephen Phinney has a MD from Stanford University, a PhD in Nutritional Biochemistry from MIT, and did post-doctoral work at Harvard.  He’s been researching ketogenic diets for decades and is the co-author of Art and Science of Low Carbohydrate Living.  His example meal plan is:

l Breakfast – black coffee and sausages

l Lunch – salad with greens, tuna, olives, blue cheese dressing

l Snack – nuts, broth, cheese with celery sticks

l Dinner – tomato bisque, steak, green beans, mushrooms.

l Dessert – maple walnut ice cream made with sucralose/xylitol

Dominic D’Agostino, who is an Assistant Professor in Pharmacology and Physiology at the University of South Florida and studies neurological disease prevention, eats eggs, sardines, oysters, and broccoli for breakfast.

Those are just a few examples, and the possibilities are endless.  For more ideas, check out The 28-Day Keto Challenge

Potential Hazard: “Carb Flu” and How To Get Over It

When you first start a ketogenic diet, you might feel tired, moody, and even slightly nauseous – this is sometimes referred to as “carb flu” and is pretty common.

These symptoms typically arise because your body is adjusting to using ketones after having been so dependent on carbohydrates for most of your life.
While carb flu typically lasts less than a week or two, you can do a few things to get over it faster and to minimize how bad you feel:

l Drink more water

l Take some MCT oil or exogenous ketones

l Take in a bit more healthy fats and protein

l Consider adding a bit of clean carbs like sweet potatoes or fruit into your diet to
    ease that transition


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