Ketogenic Diet FAQ

What Does a Ketogenic Diet Consist Of

What Does a Ketogenic Diet Consist Of?

A ketogenic diet consists of eating a low-carb, high-fat diet to lose weight. To start a ketogenic diet you will want to limit your carb intake and increase your fat intake with healthy fats. The fats that most western diets include is unhealthy fat, or trans-fats, also called partially hydrogenated oil. Read food labels to see what kind of fat it includes before buying. You’ll want your ketogenic diet to consist of healthy fats. Healthy fats include fat from coconut oil, avocados, eggs, butter, and grass-fed meat and diary. See our recommended items for a ketogenic diet & our grocery list to help you buy the right foods for a ketogenic diet.

 

ketogenic diet recipes

 

How Many Carbs Per Day to Stay in Ketosis?

You’ll want to eat less than 50g of net carbs per day. Your carbs should come from vegetables, nuts and seeds and keto friendly fruit. Less than 50g of net carbs each day is enough for most people to stay in ketosis. Make sure to get your carbs from vegetables (10-15g), nuts and seeds (5-10g), and fruits (5-10g). When reading food labels in the US, subtract the fiber content of the food from the total carbs to get your net carb count. This will give you the carb count of the food so you can add it to your daily tally.

 

Switching From Keto to Normal Diet – What’s the Process?

If you’ve been on a keto diet for some time and have lost weight, but you are perhaps struggling with the macros & tracking food… what can you do to switch from keto to a normal diet? I recommend trying a more paleo diet and/or eating a diet of healthy foods – do not buy any food that’s in boxes… continue watching your carb count, but don’t stress about the foods you eat if you are #1 – eating real foods & #2 exercising more than 30 minutes per day. The best way to get back into a normal diet, and not gain weight, is to keep up with the aspects of a healthy diet that you’ve adopted, and stay away from all garbage foods with garbage carbs.

 

Can You Eat Fruit on a Ketogenic Diet?

Yes, and no. You can eat fruit on a ketogenic diet, but it’s not a simple proposition. One way to go about eating fruit is to use the “size matters” rule. The smaller the fruit, the better it should be for a ketogenic diet. Think berries. Blackberries, raspberries, strawberries, and so on. Bananas are chock full of carbs, apples, apricots, cantaloupe, watermelon, clementine oranges, kiwi fruit and so on make it hard to stay under 30 carbs per day and stay in ketosis with a normal ketogenic diet. Ruled.me has a great list of fruits and info that will answer your burning question: Can you eat fruit on a ketogenic diet?

 

ketone strips color chart, ketone strips cvs, ketone strips how to read, ketosis strips walmart, ketosis strips walgreens, ketone blood test strips, ketosis strips amazon, ketosis blood test,

 

How Many Days to Get into Ketosis?

Generally it takes a few days to get into ketosis if you strictly adhere to a ketogenic diet meal plan. If you deviate and eat sugary foods, high carb snacks or get your macros off, you’ll likely not hit ketosis – ever.

Struggling to get into ketosis? Try adding exogenous ketones to your diet.

Some people find it more difficult to enter ketosis, or they can’t get into ketosis without a prolonged keto flu period, or their body is so used to eating garbage that they struggle with becoming keto adapted.

Exogenous ketones usually help most people step into ketosis faster. If you are having a problem entering ketosis or want to give yourself more ketone fuel, exogenous ketone supplements are a great way to boost ketones in your blood stream. Read our article on Exogenous Ketones to learn more about how exogenous ketone supplements can help you get into ketosis faster and help most people eliminate the keto flu faster.

 

What are Ketones?

Ketones are a chemical your body produces when on a restricted diet that focuses on low carb, high fat foods. By putting your body in a state that feels like starvation, your body will produce ketones naturally. Ketones are utilized as a fuel source, a fat burning source, and make your body more efficient.

Exogenous ketones are made by scientists in a lab and turned into an ingestible product so that you can accelerate ketosis faster in your body. By adding exogenous ketones (or ketone supplements) to your diet, you are giving yourself a kickstart to ketosis – an opportunity to function at a more efficient fuel burning level.

 

What is the Keto Flu?

The keto flu is your body’s response to the withdrawal of carbohydrates from your diet. It’s the transition period your body goes through when learning to burn stored body fat (instead of chips, white bread, pizza and sodas) for fuel causes you to experience flu-like symptoms that make you feel absolutely lousy for a few days. The keto flu usually lasts only a few days to a week depending upon factors like how addicted to carbs your body is, how fast you dive into the keto diet, how much fat you eat and so on.

To mitigate the keto flu, eat more healthy fat, keep protein lower, supplement your water with electrolytes, drink a lot more water than you have been, and exercise til you sweat a lot. Then drink more water with electrolyte supplements ( I’ve purchased and used this product – LyteShow ) added so that you get back what you’ve lost. You can also add exogenous ketones to your diet which will add ketones to your body faster and helps most people achieve ketosis more quickly.

 

What’s the Fastest Way to Get Your Body into Ketosis?

Getting your body into ketosis is a pretty straightforward process that people tend to over complicate. But basically if you follow the below steps you’ll get your body into ketosis pretty quickly.

  • Reduce and restrict your carbohydrates to below 20g per day when just starting a ketogenic diet. Limit carbs to this number for the first month and then gradually increase carbs while monitoring your body with ketosis sticks.
  • Limit your protein intake because too much protein can lead to lower levels of ketosis. You’ll want to stick between 0.6 and 0.8 grams of protein per pound of lean body mass. A 150lb person needs to eat approx 120 grams of protein a day… which could be a daily intake of the following: 1 4oz hamburger (33g), 2 scoops of protein powder (30g per scoop), 4 slices of bacon (17g or approx 4g per slice) and 2 hard boiled eggs (6.3g each egg) if just meats.. of course the rest of what you eat has protein in it so be sure to keep up with your macros, read food labels and write everything down. Don’t eat too much protein as it can affect ketosis.
  • Eat more fat. Because your body will rely upon fat as the primary source of energy on a ketogenic diet, make sure you get anough fat in your diet. Don’t starve yourself of the fats you need to live and lose weight.
  • Get more water than you would have normally on a non-ketogenic diet. Water is the stuff of life, and it will help curb your food cravings. Drink water first thing in the morning… and then drink it all day long. Stay hyrdrated!
  • Combine the ketogenic diet with intermittent fasting.
  • Exercise – at least half an hour daily!

 

Is the Ketogenic Diet Safe?

This is a huge question for everyone starting a new diet for weight loss, especially when it takes you outside the norm of what you are used to doing. The ketogenic diet runs counter to the USDA food pyramid, is completely unlike your normal eating routine and poses a few challenges for those who don’t cook at home most of the time. But, the studies that are out there do support that the ketogenic diet is a safe way to approach weight loss and health.

The present study shows the beneficial effects of a long-term ketogenic diet. It significantly reduced the body weight and body mass index of the patients. Furthermore, it decreased the level of triglycerides, LDL cholesterol and blood glucose, and increased the level of HDL cholesterol. Administering a ketogenic diet for a relatively longer period of time did not produce any significant side effects in the patients. Therefore, the present study confirms that it is safe to use a ketogenic diet for a longer period of time than previously demonstrated. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

 

How to Start a Ketogenic Diet for Weight Loss?

To start a ketogenic diet for weight loss, wean yourself off the foods you normally eat for about 30 days. Drink more water and ditch sodas, start replacing those bags of chips you munch on at lunch, dinner, and tv time with healthier versions of themselves. Begin to re-balance your dinner plate so it has 2/3 greens, 1/3 proteins and give yourself some time to cleanse the carbs from your diet before jumping into the ketogenic diet cold turkey. Learn more here.

 

Looking for an easy way to dive into the ketogenic diet for weight loss? keto IN FIVE will kick-start your routine and give you the basics needed to build healthy meals.

Learn More!

what can you eat on the ketogenic diet

 

Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the keto diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial based on other people’s reviews of the products or my personal research on the efficacy of the product, on your ketogenic diet journey. 

Share:

Keto Questions: How to Start a Ketogenic Diet for Weight Loss?

How to Start a Ketogenic Diet for Weight Loss

How to Start a Ketogenic Diet for Weight Loss?

Starting the keto diet is the hardest part of the keto diet.

Why?

Because you’ve probably been eating a ton of garbage all your life, and your body won’t know what to do with itself when you stop eating total crap.

Have you looked at the back of a bag of chips?

maltrodextrin, keto diet

What is that “maltodextrin” thingie in there listed at #3 and shamelessly advertising itself as corn??

Well, that maltodextrin compound on the bag of chips is killing your body.

A teaspoon of maltodextrin has about 15 calories and 3.8 grams of carbohydrates, and that’s about it. It’s so highly processed that it’s devoid of all nutrients. While it can spike blood sugar levels and promote the growth of harmful bacteria in the gut, there are no health benefits that come with the consumption of maltodextrin. – Learn more about Maltrodextrin from Dr. Axe

Think about it, your body has been so used to eating garbage like this, that changing your eating habits is going to be rough if you jump right into the keto diet.

 

This all brings us back to the original question: How to start a ketogenic diet for weight loss?

I highly recommend a weaning process for starting the keto diet.

Wean yourself off the foods you normally eat for about 30 days.

Start replacing those bags of chips you munch on at lunch, dinner, and tv time with healthier versions of themselves.

If you are used to throwing back a bag of Doritos or Funyuns (one of my guilty pleasures) while playing video games or while watching Chip and Johanna remodel Waco, sub in some healthy, homemade chips that don’t have chemical binders and fillers which will spike your blood sugars and destroy your body.

Not only do you need to replace chips and other junk foods with healthy versions of themselves, you should start to re-balance your dinner plate.

 

Re-balance Your Plate

If you are used to eating a high carb dinner at an all you can eat Italian food joint with unlimited breadsticks, (not naming names), start ordering smaller portions of pastas, eat more veggies and forego the white bread, please.

Make your plate greener and focus on eating more protein. Move toward a 2/3 plate of greens with a smaller portion of meat and try giving up desert if you can.

The goal for getting yourself ready for the keto diet over a month is to adjust your body in baby steps before you take the plunge.

When you start the keto diet for real, there is a 3-7 day period where your body will react to the lack of carbs from garbage foods – especially if your body is not used to getting real foods in its cells.

 

Shopping for the Keto Diet – Abandon the Aisles!

Finally, if most of your meals come from going out to eat, a great way to prepare yourself for the keto diet is by shopping for groceries – from the edges of the store.

If you are like most people, you’re usually meandering the middle aisles and avoiding the edges of the store where veggies, fruits, meat, dairy, and other healthy foods live.

Start shopping from the perimeter of the store and abandon the aisles!

Most food in boxes or packages is made from stuff like the maltodextrin listed above.

Food in boxes is not natural, not good for you, and the reason you are interested in losing weight in the first place – it’s caused your body to suffer and is killing you with every bite.

If you are like most people, you’ve eaten boxed and pre-packaged food all your life, and it shows. It shows in your cholesterol levels, blood sugar levels, in your body where you’d prefer it not show, and also in your mental health.

Eating bad food is bad for your emotions. All that “emotional eating” is actually hurting you in ways you can’t imagine. It’s time to stop!

Serotonin is a neurotransmitter that helps regulate sleep and appetite, mediate moods, and inhibit pain. Since about 95% of your serotonin is produced in your gastrointestinal tract, and your gastrointestinal tract is lined with a hundred million nerve cells, or neurons, it makes sense that the inner workings of your digestive system don’t just help you digest food, but also guide your emotions. – Harvard

what can you eat on the ketogenic dietTo kick off a keto diet, start learning how to prepare your own food.

Guides like “Breakfast in 5” from Trylowcarb.com are a great way to learn how to make healthy food choices.

It’s important that you prepare yourself for the weight loss and health benefits you need from the ketogenic diet.

Now that you know how to start a ketogenic diet for weight loss, take a look at these keto diet books which will help you come up with meal plans and recipes for the keto diet.

Our Keto Flu article will help you learn what to do in the first week or so as your body reacts to a new way of life on the ketogenic diet, and see how long it takes for your body to enter ketosis.

It’s not all doom & gloom. Being healthy after years of eating garbage is liberating… trust me!

 

 

Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the ketogenic diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial, based on other people’s reviews of the products or my personal research on the efficacy of the product, for your ketogenic diet journey. 

Share:

Keto Diet Meal Plan – Sample Menu

keto diet meal plan sample menu, keto diet meal plan

Keto Diet Meal Plan

What should you eat on a keto diet when starting out? That’s always the question when starting a new diet, especially the Keto diet because it’s such a departure from most people’s eating habits. A good keto diet meal plan starts with low-carb, healthy proteins & high fat intake.

I’ve listed the basic ingredients you can use to build your meals here along with spices & their carb counts per tablespoon. (See the Keto Diet Grocery List here)

Build as the basis of your new lifestyle a menu of grass fed, free range, wild caught, organic foods instead of processed meats, cheeses, and potato chips.

Eating healthy ingredients in and of itself is a huge step for most people. When you are shopping, stick to the outside perimeter of the store to purchase items, and you’ll be heading in the right direction.

Avoid all boxed, processed, 30+ ingredient products. If you don’t know what the ingredients in your food are – step away from the item and run the other direction! 🙂

When planning the quantities of each to build a good, ketogenic meal, consider your Macros or macronutrients. The “big 3” macronutrients are fats, proteins, and carbs. For a woman with a sedentary lifestyle, it’s recommended to have 1600 calories per day at “136g of fat, 74g of protein, and 20g net carbs” a day. (learn more)

You should also pick up some guide books and recipes to really make the most of your keto diet experience. Cooking for keto is different than anything you learned growing up. The folks at TryLowCarb have put together 120 low carb, keto friendly menus to help you make the most of your LCHF experience – and not give up.

Click here to learn more.

what can you eat on the ketogenic diet

References: Reddit

Disclaimer: I’m not a dietitian or nutritionist, but a health enthusiast, clean eater and ketogenic diet and intermittent fasting partaker. I started this website because I love the ketogenic diet and intermittent fasting lifestyle. My favorite way of eating is to eliminate as many carbs as possible from my diet, eat lots of greens, and real food, forego anything that comes in boxes or is manufactured or produced in a factory or made from chemicals that mean absolutely nothing to the average person. I’m recommending products in this article that have affiliate links and will pay me a small commission if you purchase something to help you along with your keto diet. I always recommend products I think will be beneficial, based on other people’s reviews of the products or my personal research on the efficacy of the product, on your ketogenic diet journey. 

Share: